No, You're Not Just Lazy, You're Burnt Out
Burnout is a form of chronic stress usually related to work. Much more than just feeling tired, it's a serious condition that requires care, treatment, patience, and sometimes even a complete overhaul of your life. Some of the most common symptoms are perpetual fatigue, dissatisfaction, trouble concentrating, and insomnia. Cases of burnout are on the rise, with over 75 percent of working-age people in the US reporting they experienced it last year compared to only around 40 percent in 2020. Luckily, there are many strategies for dealing with it and snapping back to your normal self. Here are 10 signs you're burnt out, not just tired, and 10 tips for dealing with it.
1. You're Exhausted
Burnout is more than just being tired; it's feeling downright exhausted, even after getting enough rest. Dragging yourself out of bed in the morning and feeling unenergized to the point where you have trouble completing daily tasks is beyond normal fatigue.
2. You Feel Dissatisfied
One of the telltale signs of burnout is a nagging feeling of dissatisfaction. Things that used to get you excited just aren't doing it for you anymore, and it's hard for you to find meaning in whatever you do.
3. You're Unmotivated
Feeling unmotivated at work or in other areas of life where you normally feel inspired is a sure sign of burnout. It's connected to feeling dissatisfied and fatigued.
4. You're Performing Poorly
One of the first indicators of burnout is performance issues. You and others may not notice it right away, so be sure to monitor your performance and take note if you're slipping. It could indicate that you need to make some changes.
5. You Feel Negative
Even the most positive person can start to feel negative and depressed when they start burning out. If you find yourself suddenly having a "glass is half empty" mentality, it's an indication that you need to make some changes.
6. You're Irritable
If you're feeling increasingly impatient, like you have a short fuse, it's an indication you need to make some changes. Even the most chilled-out, agreeable people become frustrated and irritable when they're burnt out.
7. You Feel Useless
Burnout makes you feel useless, like you can't do anything right or get anything done. More than just a feeling, the lack of motivation and energy it brings will cause you to lack efficacy in your tasks, so it's best to take some time off to recover if this is the case.
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8. You Have Trouble Focusing
Burnout can impair your cognition, affecting your focus, attention span, and making you feel lost and confused. You're not becoming dumb, you just need some rest.
9. You Have Trouble Sleeping
The irony of burnout is that you feel exhausted all the time, but you have trouble sleeping. You may also experience nightmares and wake up feeling unrested.
10. Frequent Headaches Or Stomach Aches
Many people who experience burnout get frequent headaches or stomach aches. While it's not scientifically settled upon, these things seem to be physical symptoms associated with burnout.
Now that we've talked about some of the common symptoms of burnout, let's discuss how to deal with it.
1. Manage Your Workload
Burnout is almost always work-related. If you're feeling unmotivated, useless, and unenergized at work, it's an indication that you need to prioritize and manage your workload better.
2. Practice Self-Care
Burnout usually arises when we neglect to take proper care of ourselves. Even if you're swamped at work, it's crucial to practice self-care like getting adequate sleep, eating well, exercising, and socializing. Neglecting these things will only exacerbate the problem.
3. Seek Support
Talk to your friends, family, and colleagues about what you're experiencing. Burnout is more common than you may think, so those you're close with may have some tips for getting out of it. If it's severe, you may want to consider seeking professional help from a psychologist or counsellor.
4. Take Some Time Off
If you can, take some time off work to recharge. If you don't have that option, at least ensure you're taking breaks throughout the day to remove yourself from work and relax your mind.
5. Eat Whole Foods
Believe it or not, your diet could be perpetuating feelings of burnout. Embrace a nutritious, high-fiber diet for more energy as opposed to one full of refined carbs, which result in sugar spikes and crashes, contributing to your feelings of exhaustion.
6. Identify Your Stress Triggers
Knowing your stressors will allow you to have more control over them. If you know what triggers you, you can avoid those things or reduce interaction with them.
7. Set Boundaries
Burnout is usually a result of overworking. Set boundaries to maintain a better work-life balance, such as defining strict work hours, saying "no" to additional tasks, disconnecting from technology, and creating a physical separation between work and home.
8. Rediscover Life
When we work too much, we can easily lose sight of the hobbies, people, and things that bring us joy. Rediscovering life beyond work and stressors can bring you back to life.
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9. Make Changes At Work
Feeling burnt out is a sure sign that you need to make some changes at work. Talk to your supervisors about how you're feeling and see what can be changed, whether it's decreasing your workload, transferring to a different role, or looking for a different job entirely.
10. Organize Tasks DifferentlyBurnoutt is an indication that you haven't been prioritizing tasks effectively. Re-evaluate your day-to-day, re-examine the expectations placed on you, and learn to delegate where needed.
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